Football Weight Training - Football Strength Training Programs & Workouts


Why is Weight Training so important for football

Weight Training Exercises & Workout Programs for football players to Build Strength, Power and explosive speed. Football Sport-specific Strength conditioning programs for all levels.

Probably no other sport requires as much power, strength, stamina and explosive speed as football. No wonder Sports Coaches say the weight training is a must for all football players .

Also properly developed muscles are less prone to injuries from those inevitable falls on the field, not to mention collisions.

It goes without saying that the "Stronger athlete is a better athlete". More important points below.

Football Weight Training - Critical Tips

The main aim of the athlete is to buildmaximum strength when using my Strength Training for Football Program. I have covered the basics of any Weight Training basics elsewhere.

Here I will only mention the football-specific workouts.

  1. Major emphasis should be placed on the major body joints like shoulders, back, hips and legs.
  2. A solid core can be the difference in terms of power generation since all power is produced in the core. More on Core Training here.
  3. Make Power Cleans, Bench Press, Squats and Deadlifts the core of your training program. These programs give the best returns.
  4. Properly warm up your body before strength training sessions and stretch the entire body before and after strength training workouts { with cool-downs }.
  5. All the Exercises mentioned below can be reached from the Exercise Database.

Football Strength Training Workout Plans

These workouts are to be performed twice a week. You will be alternating between heavy and light-medium days.

Use the intervening days for aerobic training.

Mondays or Tuesdays are heavy days. And Thursdays or Fridays are light or medium intensity days.

The 5 X 5 training method is the best for strength training. It means perform 5 sets of 5 reps going as heavy as possible on every set.

Football Off-season weight Training

Sample Weight Training for Football Workouts

Workout # 1 - Heavy Days

5 sets of 5 reps training as heavy as possible preferably 85-95% One-Rep Max.

Power Cleans - 5 sets of 5 reps.

Bench Press - 5 sets of 5 reps.

Squats - - 5 sets of 5 reps.

Deadlifts - - 5 sets of 5 reps.

Workout # 2 - Light Days

5 sets of 5 reps and train with light weights, preferably 50-60% of your One-Rep Max.

Power Cleans - 5 sets of 5 reps.

Bench Press - 5 sets of 5 reps.

Squats - - 5 sets of 5 reps.

Deadlifts - - 5 sets of 5 reps.

Football In-season Weight Training

During in-season training your aim is to maintain your strength gained in the off-season training and stay as strong as possible while concentrating wholly on your football skills and drills.

Divide your body in upper and lower body and train each body part over 2 days. This is called split training.

Here you train chest and shoulders on day one and back on upper back on day two. Take a break on day three and perform legs and lower back on days four and five.

Sample Weight Training for Football Workouts

Day One - Clean and Press and Bench Press - 4 sets of 5-7 reps

Day Two - Barbell Rows - 4 sets of 5-7 reps

Day Three - Rest - 4 sets of 5-7 reps

Day Four - Squats - 4 sets of 5-7 reps

Day Five - Deadlifts - 4 sets of 5-7 reps.

Also you can add Isolation Exercises like Dumbbell Flys, Arnold Press, Leg Extensions and Hyperextensions. More exercises in theExercise Database.

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